Don’t change the cadence by changing the cadence when running

No, it is not true that 180 steps per minute is THE optimal cadence for runners. But many recreational runners have a cadence that is far too low for their own good. Many runners know this which is why they have tried to run with a higher cadence than they normally do. However, this doesn't usually work out so well as many runners find it quite difficult to increase their cadence in a way that is sustainable, feels comfortable and costs less energy. This is usually because cadence is largely dependent on, and a consequence of, how you move. In large part, you have the cadence you have because it fits the way you move. But if we change just a little bit some angles in your joints, we can instantly increase or decrease the cadence without you having to think about it.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.

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Runner

[bksoda]

Well, I tried this. I can barely believe the effect - from 155 spm last run to 176 on the first try. I think this will change my running a lot, might take a while getting used to. This is such a good video over all!

[ppxyzzy]

explain why I can only have higher cadence when run so fast that I cannot maintain that speed more than few hundred meters. This made lot's of sense

[Raucherbeinknacker]

When I moved my hips forth about an inch and straightening my lower back, the cadence went from 160 to 170! It was about one inch only, but it changed a lot and again saved energy.

[evanalexandr]

Thank you SO MUCH for this tip! I was struggling to increase my cadence and brought my arms in, up, and swung them faster -- instant 180+ cadence without any thinking. Still struggling to maintain it on really slow, easy runs because then my pace gets too fast with a faster cadence, but this tip has been invaluable.

[PeterDanielsson-rt]

Wow! This is a game changer for me! I have not been able to run slow without HR creeping up until I tried this. Thanks!

[vikroy]

Nice. I'm running after a very lengthy break. I am focusing a lot on form because I'm older now.

It occurred to me when watching your video that constantly checking the sports watch can interfere with the arm swing. Not something I had to worry about in the past!

[JapanJacques]

Just what I needed to see!! I’m around 150 steps cadence at the moment and once tried to deliberately up to 170ish for 800m repeats and dropped 11 seconds off my time with a similar amount of effort. It was clearly quicker but I’ve been looking for ways to naturally increase my cadence to help get bounce and improve my longer runs as well. Definitely going to try these techniques in my workout tomorrow!

[lisaweber]

Finally my questions about cadence are answered. I am one of those runner who tried all kinds of advices about increasing the cadence with the only result being my heart beat went out of the roof. I am looking forward to trying out keeping my arms closer for my next runs since it makes so much sense. Thank you so much for this video 👍🏻😊

[Rubensgardens.Skogsmuseum]

Tack Fredrik. Ska kolla lite mer videos. Jobbar på mitt livs bästa form och fyller 50 nästa år. Konditionsmässigt kan jag glömma det men teknikmässigt absolut. Det blir nog något köp av dig i framtiden för det är du värd.

[blehhhhh]

Very interesting video, with a huge amount of important information in it! I will definitely need to rewatch this one before my run today.

[aidanoc]

This makes so much sense, yet I've never really thought about it in 30 years of running! When I ran track as a young man we always used to joke about 'pointy elbows' as part of defending your position in a pack or avoiding jabs from the elbows of other runners. Given Kiptum runs marathons about the same pace I could run a mile, lol, makes sense he has pointy elbows. Something must've become muscle memory because I maintain around 175 steps a minute now on easy runs, and 180-190 when trying to go a bit quicker.

[jamesb.walker]

Awesome tips as usual, many thanks Fredrik!

[faulypi]

This is brilliant. I am walking while watching and it works for walking as well.

[bethteixeira]

Perfect timing as I've been struggling with this exact issue and have an endurance race next weekend. The way you explain things makes sense, and that logic sticks with me even when I'm tired during a run. Thank you!

[SpeedGio]

Thank you! For a few years I was competing on different triathlons and Ironman reces, but my running never improved as I wanted. So this year I spent 80% of my training, with running, abandoned swim, and only two bike rides a week. I want to run better, and your videos are really helping me. Thank you so much. Cheers from Colombia.

[kathleencook]

Cadence:
Music to my ears and my running.
Will be "playing" all your videos.
Thank you Maestro.!

[davidwilliams]

Jack Daniels Running Formula, 170 - 180 steps a min. His advice is not to be lower than 170 steps per min. I have known some taller runners who are good fast runners who have a cadence of 166 steps per min. I think it is determined more on pace. Easy, fast and sprinting paces but a runner can increase is cadence by training and working on it! Thanks for the share...

[troy]

Thanks for the video. I found the online course very helpful and enjoyable. I highly recommend it. My race times have improved without injury.

[honza]

It can be generalized: There are several metrics that identifies good running form, eg. short ground contact time, cadence around 180 (or maby 170-190). But these are only consequences of good running form - you shouldn't try to achieve thsese optimal values of these metrics, but you should try to have correct running style - and good values of these metrics will come by itself...

[wendyberdan]

Wow such great advice!! I’m going to try doing this on my next run. As a former figure skater I appreciate the comparison. Thank you Fredrik!